Hello and welcome to this wind down yin yoga practice.
I'm Rachel and I will be your guide throughout this sequence.
So if you're looking to relax and wind and find some calm,
Then this cozy yin sequence will help you do just that.
This sequence is perfect for the end of a busy day when you feel tired,
Low on energy or just want to unwind.
Each pose is held for just a few minutes at a time,
So there's nothing difficult or intense,
Just beautifully gentle yin poses that will help you to slow down,
Listen in,
Rest and relax.
Before practicing this sequence,
I like to spend a few minutes creating the coziest atmosphere.
This makes it all the more enjoyable.
I'll light plenty of candles to create a warm,
Soft glow and I'll play some relaxing music.
I like to keep a blanket close by in case I get cold and I always wear the comfiest clothes.
Then all that's left to do is turn off any distractions and roll out your mat.
Let's begin the practice in constructive rest pose.
So come to lie down on your back with your knees bent,
Feet on the floor but about as wide as the mat.
Let your knees fall in together so that they rest on one another and completely relax your legs and your hips.
Turn your palms to face up and then relax your shoulders.
As you rest in this pose,
Start to shift away from the busyness of your day.
Breathe deeply now and turn your attention inward.
Pay attention to just how you're feeling in this present moment and without any judgment.
What are your energy levels like right now?
Are you feeling any tension or tightness within your body?
And what thoughts is it time to let go of?
Let each breath you take slow you down and listen in.
I'll leave you now for the next few minutes to find some stillness and rest.
And then start to transition yourself into banana pose or banasana.
Start by straightening out your legs along the floor.
Keep your hips centered and then walk your legs over to the left corner of your mat.
Then shuffle your shoulders over to the left top corner of your mat.
Take hold of opposite elbows above your head and you should start to feel a stretch down the right side of your body.
If you want to intensify this pose,
You can cross your right ankle over left.
Take a moment now to reset and breathe,
Rest and relax in this pose.
Take one more breath in your banana pose and then start to transition back to your constructive rest pose.
Bending into the legs,
Feet flat to the floor and then letting the knees rest together.
Just take some nice steady breaths here.
Now taking our banana pose to the other side,
Straighten your legs again along the floor.
Keep your hips centered and walk your legs over to the right side this time.
Then shuffle your shoulders over to the right,
Taking hold of opposite elbows above your head.
This time feeling that lovely stretch down the left side of your body.
Again,
If you wish to intensify the pose,
You can cross your left ankle over right.
Take some nice steady breaths and settle down in this pose.
Transitioning now into knees to chest pose.
Slowly bending into your knees,
Draw them in towards your chest and give them a nice big hug.
Keep your head and shoulders relaxed down on the floor and you can also gently rock side to side here.
Bring yourself back to stillness and then we're going to take five deep breaths in and out.
So deep breath in,
Long exhale out.
Breathe in,
Long exhale out.
Breathe in,
Exhale out.
Breathe in,
Exhale out.
One more time,
Deep breath in,
Exhale out.
Wonderful.
Let's now transition into a half butterfly.
From your knees to chest pose,
Roll to one side and come up to a seat.
Extend your right leg straight out along the mat,
Bending your left knee,
Bringing the sole of your left foot to your right inner thigh as your knee drops open to the floor on your left.
Slowly fold forward over the straight right leg and then rest your hands on the floor.
Relax your shoulders,
Let your back round and your head drop towards your shin.
Keep your right foot nice and relaxed and then breathe into this pose.
Inhale deeply now as you slowly rise on up back to a seat and let's take it to the other side.
So extend your left leg straight out along the mat,
Bending into your right knee,
Bringing the sole of your right foot to your left inner thigh as your knee drops open to the floor on your right.
Slowly fold forward over your straight leg,
Resting your hands on the floor,
Relax those shoulders,
Let your back round and your head drop towards your shin.
Settle into this pose,
Breathe deeply and relax.
Inhale deeply now as you lift yourself back up to a seat and now we're going to transition into our sleeping swan.
So make your way up into a tabletop pose on your hands and knees.
Bring your right knee to the floor behind your right wrist with your shin across the mat.
Sink your hips as close to the floor as possible and then fold forward as far as you can that feels comfortable.
Take nice smooth steady breaths here and really allow your hips to release.
Inhale deeply now as you make your way back to your tabletop pose.
Once you arrive in your tabletop,
Bring your left knee to the floor behind your right wrist this time,
Your shin across the mat.
Start to sink your hips as close to the floor as possible,
Fold forward as far as is comfortable and again breathe steadily and smoothly allowing the hips to release tension.
Take a nice deep breath in as you bring yourself back into your tabletop.
From here we're going to take it to legs up against the wall or legs hanging.
So if you want to have your legs against the wall,
Sit with one hip against the wall and then swing your legs up the wall whilst lying down on your back.
Your shoulders can shuffle until your legs are resting straight up against the wall.
Alternatively if you want to try legs hanging which is just as comfortable and relaxing as legs up against the wall,
You can lie on your back,
Have a cushion,
Pillow or maybe a block underneath your sacrum.
Then send your legs up in the air about hip distance apart and just let them hang in the air above your hips.
Whichever position you choose,
Rest your arms up overhead keeping the shoulders relaxed away from your ears and your jaw.
Take nice smooth steady breaths into your belly here and fully relax and rest in this pose.
It's time to make our way into our Shavasana.
So whichever pose you're in,
Slowly make your way down to lie on your back with your feet as wide as your mat and your arms alongside your body,
Palms facing up.
Allow your body to become really heavy now.
Breathe deeply here and with each exhale allow the body to completely let go,
Release and relax.
Once you've settled into your Shavasana,
Just try to concentrate on your breathing.
Focus on the rhythm of your breath and find that stillness for the next few minutes.
I will return at the end of the practice.
You can stay in your Shavasana for as long as you wish but if you would like to end the practice with me now,
Start to move the fingers and the toes.
And then when you're ready,
Make your way onto your side,
Lifting yourself up into your favourite seated position.
Thank you so much for practicing with me today.
I hope you're feeling calm,
Relaxed and rested.
Until next time yogis,
Namaste.
